The Atkins Diet claims that it can help people lose weight quickly and keep it off by following a multi-phase plan of eating guidelines.The avoidance of most sugars and the encouragement of fats are features of the Atkins Diet.A meal plan for the Atkins Diet can include a variety of meats, cheeses, and vegetables.
Step 1: Discuss your diet plans with your doctor.
Discuss your plans with your doctor before starting the diet.Your doctor can advise you on whether or not the Atkins Diet is a good idea for you and your health, if you stick to it.The diet is not for everyone.breastfeeding mothers and people with severe kidney disease should not be on this diet.The side effects of following the Atkins diet can include headaches, nausea, and bad breath.Your doctor can discuss the risks with you.
Step 2: The principles behind the diet are reviewed.
Reducing or eliminating carbs from your diet is the focus of this plan.If you control the foods you eat in this way, it will lead to weight loss and long-term healthy eating.There are many books on the topic of the Atkins Diet, as well as online resources.
Step 3: You can learn about the stages of the diet.
There are four distinct phases to this plan.People start at the first phase to maximize weight loss.You can begin the diet at any of the phases.You can understand the program better if you work with a doctor or a dietitian.
Step 4: It's a good idea to eliminate all sugars from your diet.
For the first phase, you don't eat a lot of calories.This includes breads, baked goods, grains, potatoes, sugars and drinks.In the days leading up to your Atkin's Diet start date, you should slowly reduce your intake of carbs.Most of the net carbs you consume should come from vegetables, such as asparagus, broccoli, and green beans.20 grams of net carbs from vegetables is equal to about 2 cups of salad and a cup of another vegetable.
Step 5: Eat a lot of high-quality foods.
You should eat at least one piece of meat per meal.You can choose from a number of options, including fish, poultry, red meat, pork products, eggs, cheese, and tofu.The portion size can be generous.You don't have to restrict oils and fats.
Step 6: The focus should be on the foundation vegetables.
You are encouraged to eat these vegetables throughout the other phases of the diet, as they are especially beneficial for the first stage.Crisp greens, such as cucumbers, celery, broccoli, and green beans are included.
Step 7: Drink a lot of water.
8 glasses of water per day is what you should drink during the initiation phase of the diet.It is important to avoid dehydration.Adding lemon or lime juice to plain water will give it a burst of flavor.
Step 8: For at least 2 weeks, follow the guidelines of the phase.
You will need to follow these guidelines for at least 2 weeks in order to maximize your weight loss.You may stay in this phase longer if you need to lose more weight.A lot of people see rapid weight loss when they eat a very low-carb diet.You can maximize your weight loss by exercising most days of the week.
Step 9: A menu plan is needed.
Knowing what you can and can't eat ahead of time will help you succeed at the start of the diet.It will keep you focused and on track.A typical menu for this phase would include scrambled eggs, onions and cheese, and 3 breakfast sausages.Coffee, tea, water, or diet soda are acceptable beverages in the Induction phase and throughout the other phases.A salad with chicken and a beverage is acceptable for lunch.A bacon cheeseburger without a bun is another option.Salmon, asparagus, and a salad are acceptable for dinner.Shrimp cocktail, baked chicken, and a small salad are other options.There are snacks that can be eaten up to 2 per day.Diet jello with artificially sweetened whipped cream is a low-carb snack.
Step 10: Small amounts of healthy calories should be reintroduced.
The second phase is called Balancing, and it requires you to restrict your intake of sugars.As long as your weight loss continues, you can consume up to 30 grams of net carbs per day during the Balancing phase.You can add some sweet foods, like berries and nuts, to your diet.Continue to avoid foods with added sugar.These foods make you feel good.If the negatives outweigh the positives, you should remove them from your diet.
Step 11: Determine your critical levels.
While not slowing your weight loss, you should try to determine the amount of carbs you can have per day.It's known as your critical carbohydrate level.This will help you to maintain the diet in its later phases.To determine your CCLL, you may have to adjust the amount of food you eat.There are a lot of factors that affect your CCLL, like your age, activity level, gender, and hormones.
Step 12: You should expand your menu plan.
During the Balancing phase, you can eat the same foods that were acceptable in the Induction phase.Reintroduced foods can be included in your meal options.Try mixed nuts as a snack.You can add nuts or berries to a salad.You can serve green beans and avocados as a side dish with your lunch or dinner.
Step 13: You should monitor your weight.
Continue to eat according to the guidelines until you reach your ideal weight.Cut your intake if your weight loss stops.
Step 14: You can change the types of food you eat.
Fruits, potatoes, and whole grains can be reintroduced for the third phase of Pre-Maintenance.boredom can be caused by a lack of variety.If you like potatoes, grains, etc., use this phase to introduce them.You need to control the amount of food you eat.
Step 15: Slowly increase your intake.
During the pre-maintenance phase, you can raise the amount of carbs you eat by 10 grams per week.If your weight loss stops, cut back on your intake.Until you reach your target weight, stay in the pre-maintenance phase.You will develop a new CCLL as you reach your target weight.Make sure to keep your intake below this level once you determine the CCLL for this stage.
Step 16: You should expand your menu plan.
You can add more options to your menu since you can eat more types of food during the pre-maintenance phase.For lunch, you can have a small portion of French fries with a bacon cheeseburger.You can add fresh fruit to your breakfast.You can have a serving of whole grains, such as brown rice, with a meal like a grilled steak or baked chicken.Carrots, acorn squash, beets, potatoes, and half an apple should be included.The serving sizes have about 10 net carbs.You should keep the daily amount of calories within your CCLL.
Step 17: Once you reach your target weight, begin the fourth phase, Lifetime Maintenance.
A long-term plan of healthy eating habits is part of the Lifetime Maintenance.Continue to follow the guidelines of this phase.
Step 18: Focus your menu plan on vegetables that are low in calories.
Red meat, fish, pork, poultry, and tofu are some of the foods that you are encouraged to eat.12-15 grams of your net carbs per day should come from vegetables.
Step 19: Continue to keep an eye on your intake.
You should not exceed the new CCLL you set during the pre-maintenance phase.If you exercise, you can consume no more than 120 grams of net carbs per day.If you remain at your pre-maintenance level, you will have a better chance of maintaining your weight.Depending on your weight, you may need to change your carbohydrates.